AS­SIS­TANCE MOVES

Add these ex­er­cises to your work­outs to tar­get the key mus­cle groups in­volved in a dead­lift so you can lift more weight

Men's Fitness - - Trainer -

RO­MA­NIAN DEAD­LIFT

WHY This dead­lift vari­a­tion shifts the em­pha­sis to your ham­strings, making it an ideal ac­ces­sory ex­er­cise to the nor­mal dead­lift.

HOW Keep­ing a slight bend in your knees, bend for­wards from the hips – not the waist – and lower the bar down the front of your shins un­til you feel a good stretch in your ham­strings. Re­verse the move back to the start by push­ing your hips for­wards.

KET­TLE­BELL SWING

WHY This full-body move en­gages all the mus­cles of your pos­te­rior chain, but also teaches the ex­plo­sive­ness you need to do every­thing from throw­ing a punch to jump­ing onto a box.

HOW Swing the ket­tle­bell be­tween your legs with both hands, then pop your hips for­wards to drive it up to head height, keep­ing your arms re­laxed. Let the ket­tle­bell swing back into the next rep – you don’t need to bend your knees much.

DEFICIT DEAD­LIFT

WHY Lift­ing from a “deficit” - an ar­ti­fi­cially lower start po­si­tion will fix any weak­ness in your nor­mal dead­lift, forc­ing you to keep a flat back and en­gage your shoul­ders to get the bar off the ground.

HOW Stand on a weight plate or low box and grasp the bar. En­gage your shoul­ders and take the strain, then lift the bar by driv­ing your hips for­wards, keep­ing a flat back.

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